Saturday 03.24.12

A glimpse of the fun Jacob had while working out with our local fire department on Friday morning!

It is the weekend, Warriors! You know what that means! Yes, March Madness awesomeness. AND it's choose your own workout! 

Speaking of choice...Choice is grand, is it not? We make choices every day and here at WCFM we hope making better choices for your health is top priority. We also hope you choose focusing on your own progress in the gym instead of choosing comparing yourself to others. Focus on the weights that are right for challenging you, instead of trying to keep up with someone stronger (or beat someone weaker by consistently choosing lighter weights). Choose to view the clock as a tool, instead of a dragon you need to slay at the cost of quality movement (e.g., using poor form and cheating your range of motion to eek out a couple of extra rounds). Choose to compliment all the hard work you do in the gym with food that is real and nourishing instead of negating all your hard work with food lacking the nutrients your body needs to grow muscle and recover. Choose to focus on what your body can DO instead of how it looks or what it weighs. Is function improving over time - groceries are lighter, yard work is less taxing, recovery is faster, keeping up with kids or pets is easier, balance is better? If the answer to this is yes, then form will follow! Numbers from the scale or BMI calculations are not accurate for the muscle-building functional movements we do in CrossFit. 

To help back me up on this, check out this great "every man" CrossFit story from NYC CrossFit. Incidentally, my brother goes to this gym and according to him, "this guy rocks!" Seriously, I love his attitude - it's all about the small gains and the long haul. CrossFit is fitness for life. There is no destination, only a fun-filled road of new achievements and new challenges where we seek only to be better today than we were yesterday.

For your weekend moment of zen, here is a highly hilarious and profanity filled article on what happens when a 35-year-old decides to re-take the SAT. Remember your own No. 2 pencil experience in the process and nod your head in agreement with his every word while literally laughing out loud.

WOD Choices

Feel free to add "Annie" (50-40-30-20-10 doubleunders & situps)

 to any WOD below.

"Diane"

21-15-9

Deadlift

HSPUs

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Partner WOD

Between the two of you, work to complete a total of:

100 SBGUs (80/60)

100 KB Swings (53/35)

100 pullups

--

"Blake"

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 rounds for time:

100 foot Walking lunge with 45# plate held overhead

30 Box jumps (24")

20 Wallballs (20#)

10 HSPUs